Keto Fuel: Does It Work?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity in recent years. It involves drastically reducing carbohydrate intake and replacing it with fat, which forces the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. While the keto diet is often touted for its weight loss benefits, it has also been used to treat certain medical conditions like epilepsy and improve energy and mental clarity. However, there are several misconceptions and potential side effects associated with the keto diet, such as the belief that it is a quick fix for weight loss or that it can lead to ketoacidosis. Additionally, the high intake of saturated fats associated with the keto diet may increase the risk of heart disease.

Keto is not just a weight-loss diet

The ketogenic diet is often associated with weight loss, but its benefits extend far beyond that. Here are some reasons why keto is not just a weight-loss diet:

Diabetes Therapy

Over 34 million Americans suffer from type 2 diabetes, a metabolic disorder characterised by high blood sugar, high insulin, hardening of the arteries, and obesity. The ketogenic diet has shown promising results in diabetes therapy. A study by Virta Health found that 50% of type 2 diabetic participants reduced their HgbA1c levels below the diagnostic cutoff for diabetes after a year on the keto diet. Additionally, 94% of participants reduced or eliminated their insulin therapy, and the average weight loss was 30.4 pounds.

Brain Health and Neurological Diseases

The ketogenic diet has been found to have neuroprotective effects and is being studied as a potential therapy for neurodegenerative diseases like Alzheimer's and Parkinson's. When on a keto diet, the brain relies more on ketones for fuel instead of glucose. Ketones have been linked to improved cognition and memory. The keto diet is also being studied as a potential therapy for other neurological disorders like epilepsy, multiple sclerosis, and autism.

Potential Cancer Therapy

The Warburg Effect describes the altered metabolism of cancer cells, which rely more on glucose for energy compared to healthy cells. The ketogenic diet may create unfavorable conditions for cancer by decreasing blood glucose and insulin levels. Ketosis also appears to make cancer cells more vulnerable to standard treatments like radiation and chemotherapy.

Inflammation Management

The ketogenic diet may help curb unnecessary inflammation in the body by reducing oxidative stress, lowering blood sugar, inhibiting the NLR3P inflammasome, and increasing adenosine receptor activity. Inflammation is a contributing factor to most degenerative diseases, including heart disease, diabetes, and COPD.

Endurance

The keto diet allows athletes, especially endurance athletes, to burn more body fat during exercise. This is advantageous for longer efforts as the body has a limited amount of stored carbohydrates but a much larger reserve of body fat.

Other Benefits

The ketogenic diet has also been associated with stable energy levels, hunger control, and improved skin quality. It has been used to treat epilepsy since the 1920s and may have benefits for other brain disorders.

While the keto diet offers a range of potential benefits, it is not without its drawbacks and challenges. It can be restrictive and difficult to follow long-term, may lead to nutrient deficiencies, and has been linked to an increased risk of heart disease. Additionally, it may not be suitable for everyone, especially those with certain conditions like liver disease or pancreatitis. As with any diet or lifestyle change, it is always best to consult with a healthcare professional before starting the keto diet.

Keto is not bad for your health

The keto diet is not necessarily bad for your health. In fact, it has been used for decades to treat certain medical conditions, like epilepsy, and has been shown to have health benefits such as improved blood sugar control, reduced inflammation, and weight loss. However, it's important to note that the keto diet is not a quick fix and may not be suitable for everyone. Here are some reasons why keto is not necessarily bad for your health:

Weight Loss:

The keto diet can lead to significant weight loss, especially in the early stages. This is because the body starts to burn fat for fuel instead of carbohydrates, resulting in reduced body fat.

Improved Blood Sugar Control:

Several studies have shown that the keto diet can help improve blood sugar control, especially in people with type 2 diabetes. This is because the keto diet reduces the intake of carbohydrates, which are broken down into glucose in the body.

Reduced Inflammation:

The keto diet has been associated with reduced inflammation in the body, which can have a positive impact on overall health.

Improved Energy and Mental Clarity:

Many people who follow the keto diet report increased energy levels and improved mental clarity. This is possibly due to the body's efficient use of fat for fuel.

Healthier Food Choices:

The keto diet emphasizes healthy fats, such as those found in avocados, nuts, seeds, and olive oil. It also includes moderate amounts of protein and very few carbohydrates, usually from non-starchy vegetables. This can lead to a more nutritious and balanced diet.

Individualized Approach:

The keto diet can be adapted to suit individual needs and preferences. For example, some people follow a more liberal version of the diet that includes more carbohydrates, making it more sustainable in the long term.

Potential Health Benefits:

While more research is needed, there is growing evidence that the keto diet may have additional health benefits beyond weight loss. These include improved cholesterol and blood pressure levels, as well as potential benefits for brain disorders such as Parkinson's and Alzheimer's.

However, it's important to note that the keto diet may not be suitable for everyone and should be approached with caution. It is always best to consult with a healthcare professional before starting any new diet or exercise program. Some potential risks and considerations associated with the keto diet include nutrient deficiencies, liver and kidney problems, constipation, and an increased risk of heart disease due to the high intake of saturated fats. Additionally, the keto diet can be challenging to stick to and may cause side effects such as the "keto flu," which includes symptoms like fatigue, irritability, and constipation.

You can eat carbs on keto

The ketogenic (keto) diet is a low-carb, high-fat diet that has gained popularity in recent years. It involves drastically reducing—not eliminating—carbohydrate intake and replacing those carbs with fat. This shift in diet puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

According to a 2018 review, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. This number can vary slightly between individuals, but it is generally recommended to limit net carb intake to around 20-50 grams per day. Net carbs are calculated by subtracting the amount of fibre from the total number of carbs in a serving of food. If the food is processed, you also subtract half of the sugar alcohol content.

Examples of Low-Carb Foods

• Fresh meat and fish: salmon, shrimp, fatty fish, beef, poultry, etc.
• Cheese: cheddar, ricotta, etc.
• Green leafy vegetables: spinach, kale, collard greens, arugula, etc.
• Nuts and seeds: hemp hearts, sunflower seeds, pumpkin seeds, etc.
• Berries: raspberries, strawberries, blackberries, blueberries, etc.
• Avocados and olives
• Shirataki noodles
• Dark chocolate and cocoa powder
• Unsweetened coffee and tea
• Unsweetened sparkling water

Tips for Staying on Track

The keto diet can be challenging to stick to due to its restrictive nature. Here are some tips to help you stay on track:

• Aim to consume carbs from whole, unprocessed foods to get the most nutritional benefits.
• Gradually ease into the diet by eliminating one type of high-carb food at a time.
• Be mindful of portion sizes, especially with fruits and starchy vegetables, as these can be high in carbs.
• Check food labels to ensure that the products you are consuming fit within your daily carb limit.

Not all low-carb foods are keto

The keto diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis. In this state, your body uses fat for fuel instead of carbohydrates. While the keto diet is a legitimate approach with proven health benefits, it is restrictive and may not be suitable for everyone.

Not all low-carb foods are considered keto-friendly. The keto diet typically limits carbs to 20-50 grams per day, which is a very low amount. This means that even some foods that are generally considered healthy and low in carbs, such as certain fruits and vegetables, are not suitable for the keto diet.

• Starchy vegetables: Corn, potatoes, sweet potatoes, and beets are starchy vegetables that contain more digestible carbohydrates than fiber. These vegetables should be limited on the keto diet.
• High-sugar fruits: Bananas, raisins, dates, mangoes, and pears are examples of fruits that are high in natural sugars and carbohydrates. These fruits should be avoided on the keto diet as they can quickly spike your blood sugar levels.
• Bread and grains: Bread, cereal, crackers, rice, and pasta are all high in carbohydrates and should be avoided or limited on the keto diet. Even whole-wheat pasta and bean-based pasta are considered high-carb foods.
• Legumes: Beans and legumes are high in fiber and protein but also contain a significant amount of carbohydrates. They may be included in small amounts on the keto diet, but they can quickly add up to your daily carb intake.
• Milk: Milk is an excellent source of calcium and vitamin D, but it also contains natural sugars. A cup of milk has 12 grams of sugar, so it is not considered keto-friendly. However, unsweetened almond, coconut, or other low-carb milk alternatives can be used instead.

It is important to note that the keto diet is not just about avoiding carbs. It also emphasizes healthy fats, moderate amounts of protein, and nutrient-dense foods. The goal is to get your body to use fat as its primary fuel source, which can lead to weight loss and improved health markers.

When following the keto diet, it is crucial to monitor your carbohydrate intake and choose your foods wisely. Some low-carb foods may still be too high in carbs to fit within the strict limits of the keto diet.

Not all fats are suitable for keto

While the keto diet does require a high fat intake, it's important to remember that not all fats are created equal. The keto diet emphasizes healthy fats, but it's still possible to overconsume fat and gain weight.

Some sources of fat are better for you than others, and it's critical to choose the most wholesome options to reach your health goals. Here are some examples of healthy fats suitable for the keto diet:

• Avocados and avocado oil
• Nuts and seeds
• Nut and seed butters
• Flax seeds
• Hemp hearts
• Chia seeds
• Olives and cold-pressed olive oil
• Coconuts and unrefined coconut oil
• Cacao nibs
• Full-fat Greek yogurt
• Fatty fish (e.g. salmon, tuna, anchovies, and sardines)
• Eggs

However, there are also some fats that should be limited or avoided on the keto diet, as they may negatively impact your health. These include:

• Artificial trans fats: Found in highly refined oils and commercially prepared processed foods, trans fats significantly increase the risk of heart disease.
• Processed meats: While technically keto-friendly, studies have linked high intake of processed meats to an increased risk of cancers of the digestive tract.
• Deep-fried foods: These tend to be high in trans fats and can increase your risk of heart disease.
• Saturated fats: While allowed on the keto diet, excessive intake of saturated fats can raise your LDL ("bad") cholesterol levels.

Frequently asked questions